Unit8 Conduct research on yourself.

Unit8 對自己進行研究

Behavioral scientists say the mere act of recording a behavior often leads to a change in that behavior.In other words,make a note of what you normally eat before cutting back on calories.

行為科學家表示，對某項行為作記錄常會導致該行為的改變。換句話說，在你開始減少卡路里的攝取量前，先對你平常吃的東西作個記錄吧。

Rose Stein,a secretary and mother of three teenagers, had this experience.“My doctor told me to keep track of everything I ate for two weeks，then bring the list to her so we could work out a diet."

目前擔任秘書且育有三名正值青春期小孩的蘿絲·史坦就曾有這樣的經驗。“我的醫生要我連續兩個禮拜記錄所吃下的每樣東西，然后把記錄表拿給她看，這樣我們才能研擬出一份我的節食計劃。”

“I thought I was pretty careful about what I was eating一I made a special effort every day to eat just a simple salad for lunch in the company cafeteria.”

“我本來以為自己對所吃的東西相當謹慎-一我每天刻意地都只在公司自助餐廳里吃一份簡單的沙拉午餐。”

Writing everything down gave Rose a new self-awareness.

記錄每天所吃的東西讓蘿絲有了新的自覺。

During her first week of record-keeping，she realized that the two or three doughnut holes she thought she ate were actually eight or nine; that her lunchtime salad was really lettuce and tomatoes drenched in creamy salad dressing;that her“occasional" midafternoon candy bar was actually a daily dose; and that after a big dinner with her family, she nibbled on leftovers while clearing up.

在她開始記錄的第一個星期里，她才了解到，原以為自己只吃了兩三個甜甜圈，實際上是吃了八九個;午餐所吃的沙拉實際上是生菜和番茄浸在濃郁的沙拉醬中;下午“偶爾”吃的糖果棒實際上是天天在吃;而且每次和家人吃過一頓大餐后，她還會一邊收拾一邊吃剩菜。

"I was really surprised,”Rose recalls. "Up to then,I thought I was watching my diet. But when I wrote it down in black and white, there was no escaping it-I was eating way too much.”

“我真的好驚訝，”蘿絲回憶道。“在那之前，我一直以為自己是在注意飲食。但當我用白紙黑字記錄下來時，一覽無遺了一一我之前吃得太多了。”

By the second week, even before she went back to her doctor, Rose began to alter her diet. She started her day with a piece of fruit and a small bowl of cereal and quit eating doughnuts at the office. She tried a low-calorie dressing on her lunchtime salad(and liked it).And when she saw her doctor again, she suggested that maybe a more substantial lunch, like a sandwich, might cut back on her urge to snack in the afternoon.

就在第二個禮拜她要去看醫生前，蘿絲開始改變自己的飲食習慣。她每天起來先吃一片水果和一小碗麥片，在辦公室時也不再吃甜甜圈了。她試著在午餐的沙拉中改用一種低熱量的沙拉醬(她很喜歡這種吃法)。當她再去看醫生時，醫生建議她吃一份像三明治之類較耐饑的午餐，也許可以幫助她抑制下午想吃點心的食欲。

Try it. Record what you eat for two weeks. Include the time you eat，the foods you eat and the amount you eat. Be honest. If you’re not，you’re only deceiving yourself. Make notes every time you have something to eat. You may forget if you wait till the end of the day.At this time, don’t make an effort to alter your eating habits--but don’t stop yourself if the urge to do so strikes.

試試看。連續兩個星期記錄你所吃的東西，包括你吃東西的時間、吃了什么、吃了多少。務必要誠實。如果你不誠實記錄，就是在欺騙自己。每次吃東西都作記錄。如果等到一天快結束時才記錄，你可能會忘記吃了哪些東西。這時，別試著改變自己的飲食習慣---一但如果真想改變的話，也不要刻意阻止自己。

健身短語

1. lead to+N 導致……

2. make a note of...記錄……

3. keep track of... 注意/記住……

4.work out. . .擬出(計劃等)

5.make an effort to V 努力……

6.write. . . down 寫下……

7.clear up 清理，整理

8.up to. . .直到......

9.in black and white (以白紙黑字的方式)寫下來

10.quit+V-ing 停止/不再......